How To Eat for VEGAN Weight Loss - (Full Day of Eating + Nutrition Breakdown)

How should you eat for sustainable vegan weight loss? In this video I'll take you through a typical day of eating if my goal is to lose weight and burn fat. I'll show you how to make breakfast, lunch, dinner, and at the end, I'll break down all of my macro & micronutrient targets to ensure a balanced nutrition profile.
THE ULTIMATE PLANT BASED NUTRITION GUIDE FOR SUSTAINABLE VEGAN WEIGHT LOSS 🌱
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Music Credit:
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[@yuvrajsinghrathore9923]

What a video man that helped so much this channel deserve millions of subscribers

[@TheVeganGym]

I'm so glad it was helpful! I really appreciate your support! 🙏

[@mariagaribay5205]

Thanks for the video, great stuff!

[@TheVeganGym]

Thank you for your support, Maria! 🙂

[@bitSpectreYT]

Another hit, gonna utilize this for making meal plans today.

[@TheVeganGym]

Right on! Hope it was helpful! 🌱

[@sarati21]

Love the whole food content. Such good info!!

[@TheVeganGym]

Thanks so much, Sara! 🌱

[@susanporter5991]

Great Video! Your info is always on point! I really appreciate that you keep it simple. Thanks!

[@TheVeganGym]

Simplicity is key!

[@evadeanu1]

Can’t thank you enough. I like the nutritional info for meals as well. And the ideas are priceless.

[@TheVeganGym]

Glad you like them! Thanks for watching! 🤙

[@ExtraAtEase]

Your videos are fantastic! Subscribed.

[@dsbmblade5053]

Just made some delicious TVP, veggies and rice stuffed peppers. It's one of my fav plant-based proteins. 100g of dry TVP contains 50g protein. I love your channel, I'll be trying out all the recipes for a vegan weightloss plan I saw on your channel. Thanks a lot for sharing detailed nutrition for every meal!

[@TheVeganGym]

TVP is amazing, and that sounds like a delicious meal! 😋

[@franciscachesca]

This is so helpfull. Thank you 😊

[@TheVeganGym]

Glad you found it helpful!

[@knuteboy3778]

So glad I came across your video. The way you started by listing the goals was exactly what I needed to hear. I'm a middle aged obese guy who has just started the X3 program. I've been so confused about how to get a plant-based calorie deficit going while getting enough protein for resistance training. They are of course focused on getting as much animal protein as possible, so this is a lifesaver. Thank you. New sub.

[@TheVeganGym]

You’re so welcome! Kudos to you for putting in the work 💪 Cheering you on! 😄👏

[@memyselfandiamangel2006]

Thank you! ❤🌱

[@TheVeganGym]

Thank you! 🙂

[@d3nnis405]

Thank you so much for the burger recipe! I cant wait to give it a try in my shiny new Airfryer :-)

[@TheVeganGym]

Hope you like it! 😊

[@a1junkremoval]

Thank you for sharing. Just literally starting my vegan and weight loss journey and ran across your channel. Excellent content.

[@TheVeganGym]

So glad you found us! Please use our videos as a resource for you. 💚

[@catalyst3713]

If you havent already, checkout Dr. Michael Greger's "How Not to Diet" lecture and/or book, where he dives into the science of 21 fat loss boosters, like front-loading calories, vinegar, cumin, garlic powder, ginger, green tea, etc. for accelorated fat loss.

[@wfhalsey1]

Watched this video yesterday, made the burgers today. Made a double batch and created a burger bowl with some air fried oil-free Yukon gold potatoes, shredded cabbage, mustard, sugar free ketchup, pickles, liquid smoke, sesame seeds, and red onion - AMAZING! The burgers were a tad soft after cooking on the stovetop so I baked them for 10 mins to firm up a bit more. I'll keep these around along with my homemade seitan chunks and seitan breakfast patties. Thank you for the TVP burger recipe and all the great info! It is awesome when a seasoned vegan like myself can learn something new!

[@TheVeganGym]

So glad you loved them!! 🌱🙂💚

[@scienceislove2014]

Do you mind sharing the recipe for seitan chunks and seitan breakfast patties?

[@wfhalsey1]

@@scienceislove2014 Sure! I use the recipe from Natalie Matthews for seitan, only I press it out in a sheet pan (like you would focaccia). About 35 minutes in a 350 oven (I don't bother flipping halfway through cooking), cool, cut into cubes, weigh the lot, and divide by the base # of servings (10) to get my portion weight in grams. It stores and freezes beautifully so I usually make a double batch every other week with one in the fridge and one in the freezer. **EASY SEITAN RECIPE** ▻Servings: 10 ▻Macros per serving: 35g P/6g C/2g F ▻Ingredients: 300g Vital Wheat Gluten 125g Premium Pea Protein (Unflavored) 40g Nutritional Yeast 1 TBSP + 1 tsp All-Purpose Seasoning (make sure it has salt) 10 ounces of water (add more if needed) 1 TBSP Coconut aminos ▻Instructions: ① Preheat oven to 350°F, line a baking dish with parchment paper, and lightly spray it with non-stick spray. ② Measure the dry ingredients with a kitchen scale and add them to a large mixing bowl. Mix. ③ In a small mixing bowl, combine the wet ingredients and slowly add to the dry mix. Mix until reaching a bread dough consistency. (3-5 minutes) ④ Knead the mixture with your hands and roll 4 logs. Place them on the baking dish. ⑤ Cover the baking dish and bake for 20 minutes. After 20 minutes, remove the cover, flip, and bake for an additional 15-20 minutes.

[@wfhalsey1]

@@scienceislove2014 For the sausages, I use Miyoko Schinner's recipe (will paste below) but I did NOT care for the spice mixture. As written, the taste did not resemble anything I would equate with breakfast sausage. I still have not landed on the perfect spice mix as even the copy cat Jimmy Dean recipes did not meet the mark. Instead of ruining whole batches of sausage, I recommend you scale the spices down to a pattie's worth of sausage, cook it, then taste it to see if you like it. 1/2 cup bulgur wheat 1 cup boiling water 1/4 cup olive oil or water 2 cups diced onion 2 cups sliced mushrooms 4 or 5 cloves garlic, sliced 3 tablespoons soy sauce 2 tablespoons white or chickpea miso 1/2 cup water or broth 1 tablespoon sausage spice mix 1 1/2 - 1 3/4 cups vital wheat gluten Add the bulgur wheat to a small heatproof bowl. Pour the boiling water over the bulgur wheat and cover with a lid or plate. Let it soak while you prepare the other ingredients. Heat the oil or water (for oil free) in a large skillet and saute the onion until fairly tender. Add the mushrooms and saute until wilted. Transfer to a food processor or blender and add the garlic, soy sauce, miso, water and spice blend. Pulse until a slurry with a bit of texture is formed; it does not need to be completely smooth. Put the slurry in a large bowl. Drain the bulgur and add it to the slurry. Mix in the wheat gluten to form a soft dough. The more gluten you use, the chewier the sausage will be. Divide and then roll the mixture into two fat logs. Prepare two pieces of aluminum foil that are several inches larger than the logs. Wrap around the logs, closing ends tightly (like a tootsie roll). Place both logs in a steamer and steam for about 1 hour. They will be soft at first but will firm up considerably when they cool. To serve, slice and saute on both sides. Makes 6 - 8 servings.

[@wfhalsey1]

Sausage Spice Keep this on hand for not only sausages but also pot pies, stews, tofu, tempeh and “meat” pies. You can easily double this if you like, since it keeps forever. 3 tablespoons rubbed sage (not ground) 1 tablespoon ground white pepper 1 tablespoon paprika 1 tablespoon dried thyme 1 teaspoon ground allspice 1 teaspoon ground nutmeg 1 teaspoon ground cinnamon 1 teaspoon ground cloves 1 teaspoon dried savory (or more thyme if you can’t find savory!) Combine all of the spices in a jar and mix well.

[@fatnbaldvlogger5831]

pretty nice!! thank you

[@TheVeganGym]

Glad you like it! Thanks for watching! 😁

[@matthewhuot4189]

I just subscribed, been on a plant based diet for a few years now, try black salt instead of sea salt it has an "eggy" taste.

[@TheVeganGym]

Thanks man! I really appreciate the support! And totally, I know a lot of people like the black salt swap! 😁

[@lovecatdog]

You really really peaked my interest when you mentioned IF is not used as your tool for fat loss...appreciate that approach..ALSO your tofu scramble cooking skills👍👍🙂🙂

[@TheVeganGym]

Thank you so much! 🙂

[@eddieromerojr314]

Do you think you can add an excel sheet with this meal plan? Ander added one to his shredding meal plan video. Thank you in advance.

[@azprinting9135]

Delicious meals!

[@TheVeganGym]

Thank you 😋

[@bluebertrand7113]

Hi, Leif! Love the channel and the advice. Major overhaul body wise here so thank you for all the advice. Can you tell me which protein you use from Nutrition Plus as working 2x jobs and being busy I would prefer to make myself a shake instead of skipping meals. Best from Vancouver Island, Canada. Blue

[@TheVeganGym]

You are so welcome! 😊 I mostly use True Nutrition Pea Protein (the Toasted Coconut flavor, but there are many good options). Pea protein has the most "optimal" amino acid profile of all plant-based protein powders.

[@VinnieRodriguez1188]

I see what you mean at 9:00 how you weigh the macros by zeroing out your plate and adding the sauce directly to the plate. The other video you made a few weeks ago about the macro counting hack I see it now in action.

[@TheVeganGym]

Yeah!! I hope that was helpful, Vinnie! 🤙

[@matheusmelo2159]

Which website are you using to count your macros? BTW I love your videos

[@TheVeganGym]

It's called "Cronometer"!

[@uttermil]

The ideas are priceless. I agree with other viewers, but the ingredients are difficult for me to find in my small mountain town of 4,000 people. It's a resort town, so the cost of the items I can find here are incredibly expensive. UPS doesn't service my rural area. Any suggestions for replacements with more basic commonplace ingredients?

[@TheVeganGym]

What ingredients are difficult for you to source? 🙂

[@julieholloway368]

What computer program are you using to enter the meals/supplements?

[@TheVeganGym]

It's called "Cronometer"!

[@jessicabrosicke2174]

One quick tipp: nutrition yeast should not be heated up! It's super sensitive to heat and loses all its vitamins. It's best to add on after👌🏽

[@TheVeganGym]

Thank you for the tip!! 💚

[@jessicabrosicke2174]

@TheVeganGym of course :) love your content! And I was meant to write *nutritional yeast. But you got me 😊

[@bluebertrand7113]

I meant True Nutrition !!

[@mycousinscamper]

What was the recipe for the TVP burgers. All the ingredients were listed, but only a couple of measurements were given. Thanks for the video 😬

[@TheVeganGym]

Here's a link to the recipe!! thevegangym.com/the-mediocre-vegan-kitchen-recipes/vegan-tvp-burgers I'm glad you enjoyed the video! 😁

[@mycousinscamper]

@@TheVeganGym awesome 😬 thanks so, so much

[@shortgirl65]

@@TheVeganGym Thank you! I was just looking for the recipe.

[@TheVeganGym]

@@shortgirl65 here you go! thevegangym.com/the-mediocre-vegan-kitchen-recipes/vegan-tvp-burgers?rq=tvp%20burgers

[@fuzzyboomboom9742]

what is the program you are using to calculate nutritional values for all the foods - shown near end of video?

[@TheVeganGym]

We are using Cronometer! 🙂

[@fuzzyboomboom9742]

@@TheVeganGym Thanks, I've started using it too, saves a lot of time.

[@grahamstefaan]

Where is Anders? Haven't seen him on the channel in a bit.

[@andersarnesen6848]

I am in very video in spirit 😋. I'll be back soon!

[@TheVeganGym]

We'll get him back on here soon! 😎

[@Bonnie-yu3kj]

Does it make a difference if you use other flour than whole wheat pastry? What about regular whole wheat flour? Thank you.

[@TheVeganGym]

Good question! In general, whole wheat pastry flour is lighter, while regular whole wheat is denser and makes baked goods heavier.

[@Bonnie-yu3kj]

@@TheVeganGym Thank you. Pretty sure in another recipe a while ago, a few people substituted the regular whole wheat flour for the pasty and it didn't turn out as well. I was one of them LOL

[@jenniferlavoie2548]

do you wear your hoodie up for any reason? Or just to block out distractions?

[@TheVeganGym]

Focus hoodie 😎

[@ZeroWasteFamily]

those burgers looks so goof

[@TheVeganGym]

😋😋

[@indecisiveexplorer4565]

I don't get it. Is this weight loss for people who frequent the gym and are already very active? I thought to do weight loss you had to have a calorie deficit. I've even got it into my head that 1200 calories a day is something to do for weight loss, which would mean meals would need to be 400 calories. When I've looked up what someone my height, weight should be eating on a regular basis it said 2,100 calories. So to go just below 2000 doesn't seem like much of a deficit. Do you have any 400 calorie meals?

[@TheVeganGym]

You might be interested in one of our newest meal prep videos! It's 1,600 calories for four meals. 🌱🙂 kzbin.info/www/bejne/aJTFq5J9i72WjNksi=Jo9oqStX9GMwIfLU

[@ellinidatriandafilo5710]

As a female, vegan 55 I love weight training but the concept of getting 130 g of protein under 1400 cal is not possible.. I have like 40 pounds to lose.. Or is it ????? by the way absolutely love your channel the best

[@viamdolor9226]

It's possible, but very soy-heavy. TVP, dry-roasted soybeans, vegan protein powder (soy isolate is the cheapest where I'm from, but if cost isn't an issue there's a variety of others), extra firm tofu and vital wheat gluten are your best bets. While there are other high per-calorie vegan protein sources out there (like spirulina), these are the only ones you can realistically consume in sufficient quantities. You should probably consult a nutritionist about how much calories you actually need to lose weight in a sustainable way.

[@ellinidatriandafilo5710]

@@viamdolor9226 thank you so much!!!💕👌

[@TheVeganGym]

Glad you're loving our channel! Check out our meal prep videos for some great ways to get protein in your meals. 🌱🙂

[@d12kiem7]

'How to eat vegan' then inserts clips of him topless outside talking-classic influencer move.

[@TheVeganGym]

Still vegan though 🤷